Spring Weather and Racing come early!

With snow on the ground and it still falling here in Indiana, you might think I’m crazy! Spring weather seems to be far away, and who could think about racing a triathlon in March when you live in the Midwest? Well some special circumstances have happened, and I will be accompanying my dad down to Florida to help him Drive a U-haul and unload once we get there. It just so happens I found a race in Orlando this coming week (http://www.epicsportsmarketing.com/events/wildman-triathlon-festival) , so I jumped at the chance to race in warm weather, even if it is early in my training. I’m not expecting any huge results, but it’s more just looking forward to racing and having fun while getting a chance to see where my fitness is at this point in the season.

            Training has been going very well so far this year; even with the long cold winter we have had here in Indiana. I have become very good friends with my bike trainer, riding indoors at least 4 days a week. I’m actually a little worried about racing outdoors, because I haven’t rode outside in close to 3 months. I’m hoping the quality sets on the trainer will payoff, and this will be a good test on a flat, fast course in Florida.

            I’m really excited for this whole season to really begin. I have already signed up for 3 half Ironman’s this year as I look to focus on this distance. I believe it to be my best distance, so it only seems logical to race it more. This off-season was really good for me. I got back into the weight room and put on some solid weight. I added over 10lbs from my race weight at the end of the year. I’m now down about 5lbs from that, and will probably lean up more as bigger races get here, but I feel stronger than ever.  More importantly, I feel functionally strong. Just getting strong doesn’t help that much if you can’t transfer it to sport-specific movements. This is something I feel I’ve done very well and I’m excited to see how I carry into race season. On top of that, I’ve been basically injury-free and haven’t missed hardly any workouts all year. (Other then cutting a few short.) This is another big component of strength training; it helps prevent injury. Other than that, I am simply enjoying being able to train, and seeing myself progress each day.

   On a personal note, I’ve loved even more watching my little man grow each day. He lights up my life and give me motivation each and everyday. Thanks to my amazing family for all of your help, and to my incredible wife, the best mother and person I’ve ever met. 

Beautiful Sleepy Man

Big Sister checking out her new little brother

Playing a little copy cat. Jackson makes a face, and I copy! lol

Summer race update!

Wow! It’s been a bit since I wrote a report for you all. Sorry about that! It’s been a busy summer with training, coaching athletes, and coaching youth triathletes at my local YMCA summer triathlon camp. I had over 35 kids come out for camp this summer. Each camp is 3 weeks long and at the end of the 3^rd week they get to compete in a real triathlon. It was a pretty cool experience for them, and they can all call themselves triathletes now! Always fun to progress the sport I love.

Anyway, I’ve been training all summer long. Things have been coming along pretty well, although I haven’t posted a result that I am really that proud of yet. But I think that is right around the corner! The main reason being is my coach has really been gradual with my training, working on a ton of base work and holding back the intense workouts until lately. Mainly, we didn’t want to make the mistake that most athletes make in training top hard too soon, and then not being able to peak for the end of the year races.

I have two, possibly three, half ironman distance races left this year. I’ve decided to focus more on this distance, as it seems to be my best. But I’ve used some sprints, Olympics, and even a short 7k race to work on my fitness and racing skills.

Things are really starting to pick up, and I can feel my fitness coming around. I’m very excited about upcoming races and seeing what I can do. I promise to keep you more up-to-date after those races happen! But for now, here are some short recaps on the races since my last post.

I’ll start with my latest races and work my way back. This past Saturday I competed in a local 7k road race. It was pretty hilly for Indiana! The whole purpose of the race was to work on my run speed, and make a solid workout out of it. I took 4^th overall and turned in a pretty solid time. I was happy with the way I raced. I started out pretty easy and let some people go by me. Then I slowly picked up my speed and started picking people off left and right. One other thing I wanted to work on was my pacing. This has been a little bit of a problem for me this year in triathlons. But something I know I can fix, so it was good to put a well-paced race together.

Before that, on August fourth, was the Columbus Olympic Triathlon. This race was only about an hour away, so I was excited to race something close by. This was also the first triathlon I ever did a few years back. Well, I raced the sprint then, but pretty much the same race. Anyway, I had a solid swim, which started in a time trail fashion, running from the beach into the lake. I’m not really sure what place I came out of the water. It was difficult with the time trail start, and then they had the sprint race going on at the same time as the Olympic, with the sprint swim course cutting over and finishing in the same place as the Olympic course.  Anyway, I was out on the bike quick; I had a hard time getting my feet in my shoes while riding, but just relaxed and tried to just be patient. This I one part of the race I sometimes start out too hard on (referring back to my pacing problems.) Once I settled in, I started moving along well.  I got passed my a few people, but they were all doing the sprint race. Once I made the turn for the Olympic turn off , I thought I was on my own. I didn’t see anyone around. I ended up catching the only person around who was up the road a little bit. The course had some very tricky hills that ended in sharp right -hand turns that went right back up another hill. You had to slow down or you would end up in the ditch, so it made the climbs a little tough, as you couldn’t carry your speed into them. (There were actually a few bad crashes later in the day but I didn’t see them.) Now I’m on the road all by myself, knowing that there are people chasing me. I rode all the way back in 1^st and had a pretty good lead going into the run. I had a very good idea of who I had to beat and knew I just needed to stay out front or make it a very close finish and I could win, dud to the time differences. Well, that all went out the window. I started out quick, but felt like I was not pushing too hard, nothing I shouldn’t be able to maintain. But only a half-mile into the run, I could tell something wasn’t right. I started feeling sick pretty much all over. I was able to hold onto the lead all the way to mile 2.5 but saw 1^st and eventually 2^nd slowly run by me. By this time, I was just trying not to walk the last few miles. My body was going numb, arms were tingling, I felt like I was going to throw up and pass out all at the same time. My only guess is it was an electrolyte problem with the humidly being abnormally high that day. I had hydrated well and taken electrolyte drinks on the bike, but the run course did not have any, just water. Not really sure if that was it, I have never felt like that before, and never again since then. Sometimes the body just isn’t ready to go, and I just didn’t have it that day.

I was able to hold onto 3^rd place overall, which was cool to be back on the podium for the first time this year, but I was still pretty disappointed because I knew I could have won and had a solid time if I would have been able to run anywhere near my normal 10k pace. Either way, it was another learning experience and a fun race close to home, and family cheering me on. (I have the best family!!!)

Before that was Muncie 70.3, which was changed to a 1 mile swim, 30 mile bike, and 10k run due to record temperatures. I think it was 107 degrees and over 115 heat index. I was pretty bummed about the change the night before but after racing in it, it was a good decision to change the course. Someone would have surly died during the race in that heat. Not to mention all the volunteers and kids that help during the race. I was excited to make this my first half of the year; as I mentioned early, I think this is my best distance. But the shortened course proved to not be in my favor. My swim was OK, bike was solid, with a 25 mph average and the course was fast, even though they made use do two loops instead of just sending us out and then back. Having to make four 180-degree turn-arounds with 3,000 people on the course isn’t that most fun thing to do. Anyway, out on the run in the nasty heat I just wasn’t moving too fast. I finished in the top 100, counting the pros, but that isn’t anything to be proud of for me. Probably the most positive thing I took from the race was being re-motivated to do some other halves later in the year that I hadn’t planned on. But now I think that’s really what I should be doing.

Thanks for all the support! It really helps keep me going. Special thanks to my sponsors, who really help me be at my best, week in and week out. To my wife and daughter, who light up my world, and without, this wouldn’t be possible. To my parents and family that support me in so many ways, and most of all to my Lord and Savior through whom all things are possible. 

Racing and Training update 5 -19

Racing and Training update for Rev 3 Knoxville & Terre Haute Triathlon.

Hey guys,

It has been a bit since I updated this; been pretty busy training, traveling, and racing. Anyway, I raced Rev 3 Olympic in Knoxville, TN a few weeks ago on May 6. It was the first big race of the season for me but only the 2^nd race of the year. I was a little unsure of where my fitness would be heading into the race but was prepared to give it everything I had.

Training has been going really well for me all year. I have only missed 3 workouts since December, two swims and a strength training session. The swims were because pools were closed!  That being said, my training has been focused on building a super solid base and gradually add intensity without building too fast, to avoid injury.

It has been working well so far in terms of feeling really strong and having a great endurance base. I’ve improved swim, bike, and run times with very little intensity. The down side, and what I feared would happen at Rev3, is my speed just isn’t there yet; but for good reason. That being said, I still expected to have a good race, unfortunately it didn’t pan out that way. My swim has come a long way and was really the only big positive on the day. I cut over 3 minutes of my swim time from last year at this race. But my bike, and run times ended up being a little slower than last year.

My overall time was way off what I know it can be this year for an Olympic distance race, but this race also featured a very hilly bike and run course as well as a the longest transition runs to T1 and into T2. On the flip side, I learned a little more about myself, and what I need to work on as far as pacing, nutrition, and mental state while racing. These are all very important aspects of racing, and probably the most important aspects for learning to race fast on race day. Once the training has been put in, you still need to master these aspects or your performances can still be poor.

After the race I took 2 days pretty easy but then starting hitting the training hard again. Volume and intensity are starting to pick up with Muncie 70.3 only a month and a half away. I put in a very tough week and half and then decided to enter the Terre Haute Triathlon (800m Swim, 40k Bike, 8k Run). This is a unique race only an hour and a half away and sounded like a fun way to end a big build week.

I wasn’t sure how my race would go with the accumulated fatigue during the week, but just told myself to go out and have lots of fun- smile a lot, and push myself just like I do in training. Don’t put any added pressure on myself to do well like I tend to do in big races.

I ended up have a very solid race overall, and was pleased with my effort. With the race featuring a short swim of only 800 meters I knew it was going to be super fast. I also knew many of the guys racing, many of which have a high school swimming background. My goal was to go out hard and see if I could hang on for as long as possible. Well it didn’t last too long! The front pack of guys took off and didn’t slow down. I tried to keep the pace hard without completely blowing up. I ended up swimming a very strong pace (1:20 per 100 meters) but still came out of the water over 2 minutes down to the leaders. Those dudes are like fish!

One reason for my improved swim performance this year is I upgraded my wetsuit to the Full Sleeve Marlin from my sponsor, Profile Design. It is super fast, light and comes off very easy with its reverse zipper design.

Next came a quick transition and out on the 40k out and back course. The course had some decent rolling hills at the beginning and middle of the ride but also some good stretches of mostly flat. We had a pretty solid head wind going out, so I made sure to pace myself accordingly. This is definitely a part of the race that I need to dial in. It is really easy to go out too hard on the bike and then limp your way home and have a poor run. But, like Knoxville, I didn’t want to ride too easy in fear of having a poor run, and end up having a slow bike time.

Anyway, I let a few guys go ahead of me on the way out and told myself I was going to ride hard on the way back and bring them back. I ended up having a pretty good ride (24 mph avg) even though I could feel the fatigue in my legs from the big week. Even with that being said, I rode hard, brought quite a few guys back before the end of the ride.

Probably the best part of the ride was seeing my parents and loving wife out on the bike course. My crazing-driving dad drove on some tiny country back roads and found his way to a couple points on the open bike course. It was definitely a boost to see them out there. They even made it back to cheer me on the run.

I was off the bike and through T2 with the second fastest transition on the day and second fastest combined transition times. On the 8k run course I just tried to get my feet going and see if I could pick a few guys off. I knew I was still pretty far down from the lead guys but just wanted to run hard. For this race I decided to race all on feel; this is usually how I have raced in the past, but for Knoxville I tried racing mainly off of heart rate like I train. It seemed to work well; I know my own body very well and I seem to have less distraction if I just focus on running. My run time was ok (6:30 pace) but I know once I really start adding in the speed work it will come around.

A lot of people ask me why I don’t just do more speed work; the main reason is I have very long term goals. I’m not trying to be fast right now, or for one race. I don’t want my fitness to peak in the first 2 months of the race season when I have priority races in July and into late August. I’m confident my fitness will continue to come around and if I stay injury free, the possibilities are endless.

I think this is reinforced by my performance this past weekend at Terre Haute. I was faster in all 3 sports, more confident, and had more fun. All this coming only 2 weeks after Knoxville and coming off hard training.

Thanks be to God, for he is always good, and has a perfect plan. Thanks to the most supportive family anyone could ask for. And thanks for all my sponsor and partners that help every step of the way.

Next up will be some more big build weeks of training as I gear up for Muncie 70.3 in July, but I will tackle the super fun, local sprint here in lake Monroe. http://www.hoosiermantri.com/

I hope to see you out there. Be sure to check out the training article on the site written by yours truly. =)

Dream Big!

Hey Guys,

Please ready below and then check out the tap "Tom's Team" at the top of the page to see how you can help. This was my strength coach during my time as a pole vaulter at IU, and is now a good friend who was very active in the triathlon, mountain biking, and adventure racing community.

On May 17, 2012, TOM MORRIS suffered a C6 spinal cord injury as a result of a mountain biking accident.  Recently admitted to RHI (Rehab Hospital of Indiana), he is about to begin the most intensive training program of his life.

Those who are fortunate enough to know Tom understand that his love for his family and friends is evident in all he does.  His joy of life and light-hearted personality draw people of all kinds to him.  As an avid cyclist, mountain biker, and adventure racer, he is continually challenging himself and those around him.  He is a Penn State Alumni and currently employed as a strength and conditioning coach at Indiana University. 
 
The physical, emotional, and pyschological tolls of spinal cord rehabilitation are extensive. As Tom and Christa work to overcome those challenges, my goal is for us to help relieve the  significant financial needs involved in helping Tom win this race. 

Tom is always the first to offer help, NOW it's our turn... Please contribute!   

Boiler Sprint Race Review

                                                    Boiler Sprint Race Review

Well, the season has begun… Not exactly how I wanted it to or envisioned it. But I’m off and running, and will go from there. I opened my season up in West Lafayette this past Saturday.  I was born and raised in West Lafayette, but by the grace of God, I became a die-hard IU fan after attending there for college =).  I can’t say that I like the boilers too much, but it’s always nice to be able to go up and spend time with my family and friends before and after the race.

Anyway, I had a few goals for myself in this race. The big one, and the one most competitive athletes chase, is to win the race overall.  But, with that being said, this wasn’t really a key race of any kind. It was just a way to see where my training is at, and pretty much to have a hard, fast training day. I have much bigger races this season I’m keying on, which I will actually taper and train especially for.

My other goal was to race with a plan, and stick to the plan no matter what. I think having a race plan is key to a successful race, especially a race you have done in the past. I had a plan of attack mapped, based upon the course layout and my own personal fitness. The main point to my plan was to be progressive in all 3 sports. In the swim, don’t shoot out of the gate too fast, gradually speed up each lap, and let the heart rate slowly increase. The same for the bike; relax out of transition and gradually speed up. I also wanted my first half of the bike to be about 3-5% slower than the second half. This is a big problem for most athletes; they ride too hard at first and then limp their way back to T2, which almost always results in a poor run. This tactic was even more important given the fact that there is a category 5 climb in the first part of the ride. I made it a point to spin up it, and to not let my heart rate blow up. The swim and the ride went well; I was pretty pleased with my times, nothing great, but good for this time of year. For the run, I had the same plan: ease out of T2 and take my time speeding up. With the first mile of the run being entirely uphill, this was again a crucial tactic. My run ended up being a bit slower than I would have hoped, even with running each mile faster then the last. But this was to be expected, as I hadn’t even begun to do any speed work running. (A side note, if you look at the results, the run portion was quite a bit longer than 5k, so pay no attention to the run pace per mile. It is not accurate at all.)

All in all, it was a solid race. I finished 4^th overall and 1^st in my age group. Probably one of the best things I can take away from the race was how the race itself played out for me. I started 8^th into the pool; this raced featured a time trial start with athletes jumping in every 5 seconds to start their swim. This always makes for an interesting race because you never really know where you are time-wise in relation to other athletes, if they start behind you. Anyway, I ended up passing three swimmers in the pool, and then the other four that started in front of me as I ran quickly through T1 and out on the bike course. This is where the race experience really started for me. I was the first one on the bike course and lead the whole way. All I had in front of me was the pace car. (Pretty cool; it kind of felt like the pros look on TV.) This continued as I went out onto the run. I followed a pacer on a mountain bike that lead the way. I even ended up crossing the line first. As much as I was disappointed to finish fourth, it was very good practice in racing from the front of the pack with no one to chase, but only trying not to let the guys charging from behind catch you.

Thanks most of all to God, my Lord and Savior, and for all the support from my awesome family, (Mom, Dad, Grandma, wife, and daughter), and to a very good, long time friend Jacob. To my great sponsors: Profile Design, & Velocite, and my very helpful partners Bloomington Sports and Wellness, Indiana Health Bloomington Gear Up Bike Fitting program, and Massage on the Square. And of course to all of you that are actually reading this, your support truly does mean a lot.

My next race is actually going to be tomorrow morning! I have decided to enter the YMCA Spring 10k and used it as a hard training workout. I’ll be racing my way into fitness! Come out and race if you’re in town!

Here's some pictures from last year's 38 degree race. Ready to attack the Boiler Sprint Triathlon tomorrow.

The stage is set!

It's finally time! The first race of the 2012 season is only a day away. I'll be kicking things off at the Boiler Sprint Triathlon. I look 4th overall at this race last season, so I'm looking to improve on that.

In the mean time I decided to take a stab at my craft skills and save some money. I bought some iron-on paper and went to work. I felt that my sponsors and partners needed a little more promotion for all they do in the pursuit of my dream.